Does morning sunlight help you sleep better at night?

Yes, exposure to natural sunlight in the morning helps regulate your circadian rhythm. This boosts alertness during the day and supports earlier melatonin production in the evening, improving sleep quality and timing.

Is blue light bad for your sleep?

Yes. Blue light, especially from screens and LED lighting, suppresses melatonin production and delays sleep onset. Avoiding screens and bright lights 1 to 2 hours before bed can significantly improve sleep.

Can evening room lighting affect melatonin levels?

Yes. Studies have shown that regular room lighting in the evening can suppress melatonin by up to 90%, delaying its release and shortening sleep duration. Switching to dim, warm light in the evening helps mitigate this.

What kind of light is best for sleep in the evening?

Warm, low-intensity light is best in the evening. Light bulbs with a colour temperature below 3000K reduce blue spectrum exposure and support natural melatonin production, making it easier to fall asleep.

Are light therapy lamps effective for sleep problems?

Light therapy lamps that deliver 10,000 lux of bright white light are commonly used to treat Seasonal Affective Disorder (SAD) and help regulate circadian rhythms. When used in the morning, they can improve sleep timing and quality.

How can shift workers manage light to improve their sleep?

Shift workers can use bright light during night shifts to stay alert, wear sunglasses on the commute home to block morning light, and sleep in a dark room using blackout curtains or eye masks to help align their sleep cycle.

How Light Exposure Impacts Sleep: Morning, Evening and Everything In Between

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